sacrifice the gift

45min long run - avg 8:06 pace (8:21, 8:03, 7:57, 8:07, 8:05, r5:47) - It was 40 degrees at 2PM today when I went out to run.  Can anyone remember why I left the Southwest?

3 miles easy - avg 7:43 pace (7:58, 7:42, 7:36, r1:09)

3 miles easy - avg 7:36 pace (8:03, 7:26, 7:23, r0:52)

3 mies easy - avg 7:43 pace (7:54, 7:34, 7:44, r1:10)

3 miles easy - avg pace 7:34 min/mile (7:57, 7:28, 7:22, r2:02) - My hamstrings felt a little tight today and someone wants me to run a 10k with them tomorrow, hopefully that turns out ok!

I think I'm going to feel this tomorrow.  Esp in my back from the run down. The race site says elevation change is 1700ft, but if you check altitudes of the start and finish, the difference is 1900ft and you actually climb over 2000ft because of the saddles where you come down a little. Start was time trial style due to the narrowness of the trail, which could only fit one person. I was in the second to last group to start, which was mostly nice. I think I was the only person in the top 5 to not crash and burn, but I still got bloody as I stepped on a loose rock on the way down and it hit me in the shin.

Mile 1 - 11:39 - ran this whole mile, it was hard, but had a few flatter areas to kind of stretch out the legs

Mile 2 - 11:48 - walked the first little bit, as it was really steep switchbacks and I was worried I would slip back if I were running on it, but ran the majority of this mile as well

Mile 3 - 13:34 - I could have and should have run more of this, but by now I was in traffic and slowing down to pass people on the thin trail

Mile 4 - 6:29 - headed back down! there were some nice areas to let loose and run fast here, which made me realize some of the areas I should have been running on the way up

Mile 5 - 7:20 - had to slow down lots because this is the steepest and rockiest part of the trail. I started to wish I had worn my trail running shoes, as my old beaters were sliding a little and my feet were sliding around in them a bit, making a good amount of heat

Mile 6 - 6:46 - the trail was better again here, except that there is a bit where you weave through the sagebrush and at the bottom where it comes down pretty steep into the end

Extra .02 mile - 7 seconds - yeah, this basically just consists of the last few feet of the trail where you take a turn around a little hill and suddenly see a bunch of rocks perfect to trip on right before the finish

http://connect.garmin.com/activity/401995490

The Garmin lied to me today! It was about 15~20 seconds late on the 3rd mile! I don't recall it ever being that far off. I guess it's only .03~.04 of a mile Anyway, here's today's fun run:

4 miles easy - avg 8:04 pace (garmin says: 8:05, 7:46, 8:18, 8:06, r0:02; really it was closer to 8:05, 7:46, 8:00, 8:06, r0:20) - Overall, I felt pretty good on the run considering how sore I still am from the race on Saturday.

3 miles easy - avg 7:58 pace (8:00, 8:03, 7:53, r1:19) - I am still feeling tight and sore from that race on Saturday, but the only time I don't feel as sore is when I'm running. How does that work?

2 miles easy - avg 7:53 pace (8:03, 7:46, r0:30) - trying to get something in... super busy this week/weekend

4 miles easy - avg 8:01 pace (7:51, 7:54, 8:15, 8:03, r0:17) - the trail was really wet and covered in leaves, and the slickness made my legs tired and sore even though I wasn't feeling it much at all breathing/aerobically